Not sure what choices to make to eat healthy?

In today’s society of fast-food, fast-living and convenience – children are getting unhealthier by the day.

A healthy diet can help a child’s emotional and mental wellbeing.

Here are some simple steps to make the right choices:

1. Don’t Skip Breakfast

Always start the day with a good decent sugar moderated breakfast. Remember, if the breakfast is full of hidden bad sugars, those sugars will have to be burnt off way before the bodies own fats. It also means that you don’t get sugar lows and lethargy about an hour and a half later!

2. Go to bed early – get up refreshed

Go to bed earlier so that you can get up earlier and enjoy a decent breakfast. A car can not travel with no fuel in it or indeed if it has the wrong type of fuel in it! Children who eat a regular good breakfast will have less mood swings, better memories, higher concentration levels and will do better in tests!

3. Make sure it’s substantial – not just sugar

Do some research on what a healthy breakfast is. It actually doesn’t take any more time to prepare a healthy breakfast than it does to do chocolate spread on starchy toast! Quality proteins can be found in dairy products such as yoghurt, milk, cheese as well as meat, eggs and fish.

4. Eat slowly

Eat slowly and don’t fill up too quickly. It takes approximately 20 minutes for the brain to register that you are full. Anything after this maybe too much.

5. Sugar!

Watch “That Sugar Film” – It’s amazing! It will completely change your views on sugar.

6. Load up on water

Drink loads of water. Up to 60% of our bodies is water. It is not diet coke! Water refreshes and quenches thirst better than anything else. It also tricks the brain into thinking that you don’t need so much food. Get a fancy water bottle so that it looks cooler to drink.

7. Stay off fizzy drinks

A can of cola contains 39 grams of sugar. That is almost 9 teaspoons of sugar. And 30 minutes of walking before you even walk the calories of and start burning others off!

8. Beware – Packed Lunches :-/

Be careful about your packed lunches, just look at some of these calories:

Nutella Sandwhich – 200

Mars Bar – 260

Flapjack – 471

Crisps – 184

Drench soft drink – 46 grams sugar / 9.2 teaspoons / 178 calories

That Total’s = 1293 Calories

9. Give up fast food

Try and give up the fast food. A useful guideline is that if the food is grown, lived once or has no wrapping, its usually ok!

10. Stay away from white starchy stuff

Stay off the white starchy stuff (carbs) like white bread, cereals, white pasta, pizza and potatoes.
Of course everything is ok in moderation so you can still have your treats but we are talking on a daily basis here.

11. Eat with your family

When possible eat your main dinner with your family. We know it can be hard to get everyone around the table at breakfast but dinner should be a time to enjoy a meal in a relaxed environment.

12. You can’t run on empty

Remember – “you can’t pour from an empty cup” so keep yourself topped up … and you can’t run a car on the wrong fuel so make sure you keep fueled on great things to give you energy throughout the day.
Always look after your body, you only have one of them your whole life!